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When the body’s cells are exposed to oxygen for too long, oxidation occurs. As oxidation progresses, cells age more quickly, increasing the risk of cancer and various degenerative diseases. Antioxidants are substances that help prevent this process.
In essence, antioxidants play a key role in slowing cellular aging. Foods high in antioxidants help eliminate free radicals — often referred to as harmful oxygen species — thereby aiding in the prevention of aging and disease.
Kale is one of the most representative antioxidant-rich foods. It provides beta-carotene and vitamins E and C, all of which are antioxidants. Adding kale to salads or smoothies is an easy way to meet your daily intake.
However, kale is not the only way to obtain antioxidants. Many other foods are also rich in these beneficial compounds.
Antioxidants are chemical compounds that help neutralize or remove harmful free radicals and come in various forms. Tomatoes are rich in lycopene, a type of antioxidant also known as a carotenoid. You can get sufficient amounts by eating raw tomatoes. Cooking them into sauces or preparing them with a small amount of oil can increase absorption.
Raw garlic has strong antioxidant properties. Allicin, the key antioxidant compound in garlic, becomes active a few minutes after the garlic is crushed or chopped. For this reason, it’s best to let minced garlic sit briefly before adding it to dishes. Avoid excessive intake, as too much garlic may cause stomach irritation and strong body odor.
Dark chocolate with a high cocoa content provides antioxidants. It’s best to avoid milk or white chocolate, which are higher in fat and sugar.
Even dark chocolate can be high in calories, so moderation is important. For a lower-sugar option, you can sprinkle unsweetened cocoa powder over oatmeal or add it to smoothies.
Blueberries, cranberries, strawberries, blackberries and raspberries are excellent sources of antioxidants. They are low in calories and high in fiber. One cup of fresh or frozen berries per day is sufficient.
Source: Korea Times News
